An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

Chest Dips And Tricep Dips Broooooooooooooooootheeeeeeeeeeer

Originally Posted by Outlaw Immortal

Chest Dips And Tricep Dips Broooooooooooooooootheeeeeeeeeeer

I've never done Chest Dips.

you disgust me..i used to look up to you LOL, jks man,

bro chest dips will piss on push ups, honestly, try it, grab 2 chairs and make them come at a point, but weights on both chairs to hold them down, then place an arm on each chair and tilt your torso forward while your legs folded behind you raise up, trust me it will fuck up your chest

Originally Posted by Outlaw Immortal

you disgust me..i used to look up to you LOL, jks man,

bro chest dips will piss on push ups, honestly, try it, grab 2 chairs and make them come at a point, but weights on both chairs to hold them down, then place an arm on each chair and tilt your torso forward while your legs folded behind you raise up, trust me it will fuck up your chest

Oh right! Yeah I've done those, but without a name.

Another excercise that can actually help is the reverse. One chair, put the heels on the floor andoutstretch the legs.

A hand on either side of the chair and hold yourself horizontal. Bend the arms at the elbows to traget the smaller muscles between bicep and tricep, very good when done in volume.

Variations for your pleasure (aka pain)

Suspension bridge- Like the plank, but instead of resting arms on elbows, extend the arms so that they are extended like in a rollout for an ab wheel. Works the shoulders and cains your core.

Divebomb pushups- start in an upside down "V" shape, go down into a pushup position and pushup with your head raised into so you body becomes a sort of "L" shape. (should be a smooth 3 step motion)

Diamond Pushups- Simply place your thumbs and index fingers to make a diamond shape, place this on the ground where your middle of your chest is and pushup... enjoy the pain.

Finger Pushups- Should be part of every boxers routine, strengthens hands. Simply get into pushup position except on fingertips and do as normal.

Clap Pushups- For building explosive power, not a pushup but explode-up... normal pushup but launch off the floor and do a clap before landing.

Handstand Pushups- Do these and see your power explode... Do a handstand against a wall, lower yourself till your head is about to touch the ground and then extend. Be careful though as this is difficult!

Leg Raisers- For working those pesky lower abs, lay on your back, feet straight in the air. Let your legs drop while still straight, stop them before they hit the floor and raise them to starting position.

Russian Twists- Great for obliques and torque power, (good for using a med ball or weights. Get in half crunch hands out and swing them from side to side, to increase difficulty just add weight.

V-Ups- Works upper and lower abs, lay straight out bring legs up (straight) and arms straight until you make a V shape and then touch your toes. Great exercise.

Squats- See how many you can do in a row (full ones) the kind of body wieght exercises!

More to come guys to spice up your workout routines!

Leg raises on the same stand thingy aren't bad either and can be done straight up or as obliques.

I like a lot of those already mentioned - I'll have to try a few you've listed here Salty - some are new to me and look sort of painfully fun

This is a good thread idea hitmandonny

I like it since these things are relatively safe to do and so versatile, many don't require a lot of equipment but still can be so beneficial!

So you have more of these Salty? By all means share - these are awesome

Originally Posted by Sharla

Leg raises on the same stand thingy aren't bad either and can be done straight up or as obliques.

I like a lot of those already mentioned - I'll have to try a few you've listed here Salty - some are new to me and look sort of painfully fun

I do leg raises a lot for my abs, i also do chins ups, pull ups, push ups, squats, diamond push ups, dips, etc.

By the way regarding Chin Ups i noticed a lot of people don't do them with correct technique. Majority of the time i see guys not extending the arms completely there arms are always bent.

Originally Posted by Sharla

This is a good thread idea hitmandonny

I like it since these things are relatively safe to do and so versatile, many don't require a lot of equipment but still can be so beneficial!

So you have more of these Salty? By all means share - these are awesome

They also are more practical for boxers who don't attend gyms with weight room regularly


Another Bodyweight Excercise I find great are "hyperextensions" of the back

Yeah I have practically unlimited amounts, but right now my brain is dead from doing this assignment so will post tomorrow, I have about 20 pushup variations, and just a crap load of other exercises to get you all ripped so check back tomorrow for more workout ideas.

Originally Posted by hitmandonny

An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

The plank is an excellent excercise for working abs, try lifting one leg off the ground for half the priod of time you are holding it for and then change to the other leg, make sure you keep the legs dead straight when raised. this takes the excercise to a whole new level.

Ok here's my list of good times, will break it into sections for you...

Whole body

Burpees- My favourite body weight exercise around, you should do these in 2 min intervals with the number of them being the number or rounds you fight + 1. Stand there arms by your side, crouch down like doing a bodyweight squat while putting your hands on the ground shoulder width apart and infront of your knees. Kick you legs out, while lowering yourself into the push up position (close to ground aka have to pushup). Do the pushup then return your legs to the crouch position and explode up doing a tuck jump. That my freinds is a burpee and the ulitmate in intesity workouts.

Chair lift- sit on a wide chair, place your hands on the edge of the chair next to your legs. Lift yourself off the chair and stretch your legs out straight and hold.

Superman- Like the one mentioned above, get in plank position, raise one leg off the floor and opposite arm and hold. Intensify this by a stupid level by doing the suspension bridge and doing this. But do not do that unless you have a great core strength already.

Have to go shopping now so next installment will be upper body madness

Originally Posted by ICB

By the way regarding Chin Ups i noticed a lot of people don't do them with correct technique. Majority of the time i see guys not extending the arms completely there arms are always bent.

I'm guilty of this one... Only due to my "arm power" to "weight" ratio...

If I straighten my arms out at the bottom, they just lock there and I can't get up for many more chin ups... So I get much more out of the exercise by keeping them bent and working until failure.... As I get more and more tired, i'll shorten the ups and downs just so I can get that bit more out.... But I prefer to do the largest range of motions possible, nice and slowly..

Once I lose some excess weight through, hopefully i'll be able to straighten my arm and get the most out of them..